Amfani darussan ga mata masu ciki (1 lokaci). Abin da za ka iya yi gymnastics ga mata masu ciki

Domin kowace mace Pregnancy - shi ne mai sihiri Jihar mu'ujiza jira, m, m lokaci. Expectant uwa gaba daya ya canza salon kuma yayi ƙoƙari ya yi dukan abin da haihuwa ya tafi da kyau da kuma jaririn da aka haife lafiya da kuma karfi. Abinci mai gina jiki, bitamin, da guje wa cutarwa halaye, lafiya barci kuma, ba shakka, da amfani gymnastics ga mata masu ciki - duk ya zama a cikin yanayin.

Movement - da lamuni na kiwon lafiya

Godiya ga duk na sama da maki chances na ciwon lafiya baby ne sosai ya karu. Don kwanan wata, shi ya tabbatar da cewa gymnastics gaba mums suke da muhimmanci. A matsakaici wasan motsa jiki tafiyar matakai na rayuwa a cikin jiki suna kara, inganta jini ya kwarara a cikin capillaries daga cikin mahaifa, kuma yanã ƙara da wadata da oxygen zuwa tayin.

Ga waɗanda suka shakka ko yana yiwuwa a yi gymnastics for ciki, gynecologists a duk faɗin duniya kai da yawa facts na tabbatacce sakamakon a jiki na gaba iyaye mata na matsakaici motsa jiki. Don shawo kan wannan wani jiki gwajin kamar yadda naƙuda, shi wajibi ne ya karfafa tsokoki da kuma kullum ci gaba da su a cikin mai kyau siffar. Tattalin ta jiki sauri da kuma sauƙi mayar.

Inda kuma yadda za a yi gymnastics

Modern siffofin ba da damar a yi gymnastics a gida. The Internet buga wani yawa na horo ga mata masu ciki. A yawa na video darussa, hotuna, hotuna, cikakken umarnin aka bai wa damar zaɓa da ake so nasa tarihin. Shi ne kawai da muhimmanci a san cewa ga kowane mataki yana bukatar da kansa darussan ga mata masu ciki, 1 lokaci zai zama daban-daban daga na gaba. Idan ka shirya yi a asibitin, ilmi kwararru za su ba da shawara abin da motsa jiki da ake bukata domin jikinka. Ga kowane trimester sun ɓullo da na musamman bada.

Gymnastics ga mata masu ciki. 1 lokaci

A farko trimester na mata masu ciki yana da muhimmanci sosai don kula da kyau yanayi, domin shi ne a wannan mataki sau da yawa lura m yanayi swings, irritability, ciki. Gymnastics for ciki mako da ya gabata zai smoothly ba tare da dole ba danniya tafi, ta hanyar duk matakai na haihuwa. A wannan lokacin yana da muhimmanci sosai ga nazarin numfashi bada. A cikin "ban sha'awa" matsayin intrauterine matsa lamba ƙaruwa muhimmanci, shi ne zama dole su koyi su tsare na roba na ciki tsokoki da kuma pelvic bene. Wannan zai taimaka wajen gyara thoracic numfashi ta amfani da diaphragm tsokoki. Ya kamata a lura da cewa da irin wannan numfashi kara kuzari samar da gina jiki da kuma oxygen zuwa tayin.

A farko trimester ne amfani da su na yin wadannan darussan:

1. Ka tsaya a gwiwarsa-gwiwar hannu matsayi.

Bar da kuma ja daya kafa, sa'an nan sannu a hankali runtse shi. Shin wannan tare da sauran kafa.

Mika daya hannu a gaba, sauran maki uku, shi sannu a hankali ƙananan. M - a daya hannun.

2. Bar biyu hannun dama da hagu kafa, zauna a kan biyu reference maki. Smoothly komawa zuwa mai farawa matsayi. Maimaita, dagawa da hannun hagu da kuma dama da kafa.

3. Aiki "Cat".

Don fara da - 'm cat. " The jiki motsa gaba, da nauyi da aka canjawa wuri smoothly ga dabino daga hannunka, tanƙwara kashin baya, daga mahaifa kashin baya, lumbar ƙarewa. A farkon wannan darasi, shugaban saukar zuwa karshen - shi ne ya tashe.

Sa'an nan - "fushi cat". A baya shi ne mai lankwasa baka, kai saukar, jiki ya fara motsa bãya, to, a gaba.

Kowane darasi an maimaita sau hudu.

Abin da za ka iya yi gymnastics ga mata masu ciki

Kasa mu tattauna a more daki-daki abin da iri gymnastic darussan za a iya yi domin ya mata masu ciki. Wasu iri darussan za a iya yi a wani mataki na ciki, da kuma wasu - kawai awo. Wanne daga darussan bukatar Master a lokacin daukar ciki?

• Safe bada.
• Karsh bada.
• Wadancan da ball.
• Ruwa gymnastics (Ruwa).
• Gymnastics a kan awo.
• Gymnastics, kazalika da decompression.
• A wasu matakai da ake bukata Bozeman gymnastics, gymnastics ga ƙafa ga mata masu ciki.

safe darussan

Ga waɗanda aka yi amfani da su na yin kullum safe bada, ba zama da wuya a ci gaba da yin haka a cikin "ban sha'awa" da wuri. Pregnancy ba wani dalili da su suyi watsi da al'ada kari na rayuwa, ciki har da daga safe bada. Shin daban-daban daga cikin saba darussan ga mata masu ciki? 1 trimester damar more don motsawa mafi rayayye, idan babu wani barazana da karewa. A malami zai taimaka wajen samar da wani m range, wanda za a iya shigar dasu shura ƙafãfunsu, hannuwa, ball bada, kwanon rufi, karkatar kai da jiki squats. Babban yanayin - duk da darussan dole ne a za'ayi ba tare da haddasa wani rashin jin daɗi bayan horar da ya kamata ka ji wata karuwa da lamarinsa. Very amfani da saba safe yawo a cikin sabo ne iska.

numfashi darussan

Karsh bada shawarar a yi a matakai na ciki. Yana yana da wani contraindications. Yana koyar ya ɗauke danniya, shakata gaba daya. Lokacin da motsin zuciyarmu suna faruwa daji, akwai m canje-canje na yanayi, shi ne amfani sosai.

Musamman darussa suna numfashi bada Strelnikova. Wannan hanya za ta zama mai amfani ga dukkan gaba uwaye. Karsh bada wadãtar da jini tare da oxygen, mu bunkasa rigakafi, ba kawai uwar amma kuma jaririn, sai jaririn da aka shirya don gyara numfashi nan da nan bayan haihuwa. Strelnikovoj hanya ne musamman tsara don haka ba za su iya magance mata masu ciki a kowane mataki, har ma ba tare da wani karkata. Wadannan numfashi darussan kuma ya shafi kiwon lafiya da motsa jiki ga mata masu ciki. Azuzuwan a 1 trimester ne wasu tushe, da key zuwa nasara sakamako da na huhu bayarwa.

ball darussan

Tare da ball kallon da yafi ban sha'awa fiye da, misali, kawai yi gangara, tafiya ko yin shura da ƙafãfunsu, hannuwanku. Darussan horar da zama dole tsoka kungiyoyin, baya idan aka ba wa lodi, kuma yana da muhimmanci sosai a baya, saukarwa daga ciki. A karshe trimester, za ka iya kawai zauna a kan babban ball, kadan rocking, don haka ku kashin baya samun cikakken fitarwa da kuma hutawa.

ruwa aerobics

Ruwa gymnastics ga mata masu ciki ne watakila mafi m wasanni view azuzuwan ga mata a jihar. Yana abin takaici ne cewa ba a ko'ina da kuma ba samuwa ga dukan tafkunansu. Ruwa aerobics aka nuna a duk matakai na ciki, ba shi da wani contraindications. The uku trimester shi ne cikakken wani zaɓi, tun sauran nau'o'in gymnastics ba iya, kamar yadda wata babbar ciki ƙuntatãwa motsi, da kuma a cikin ruwa, a wani weightless yanayin, shi ba ya ji. Ruwa aerobics ne da soothes, da inganta yanayi, yanayi taurare. Wasu iri ruwa bada taimaka wa kunna baby daga breech! Har ila yau, ruwa aerobics ne sosai kyau ga nauyi iko.

Train gidajen abinci, jijiyoyin, tsokoki

Daga farkon zamanin ciki wajibi ne don shirya jiki ga mai zuwa da danniya. Motsa jiki da gidajen abinci, jijiyoyin, tsokoki dole ne dauke da darussan ga mata masu ciki, 1 trimester ya zama tushe. A wannan lokaci, kana bukatar ka kocin jikinka, kamar yadda a cikin m, saukarwa zai kawo mutum lodi na gestation. By haihuwa, dole ka zo a mai kyau siffar, shi za ta motsa gwajin sauƙi.

Gymnastics a kan awo

Gymnastics mata masu ciki ya kamata tsananin bisa ga trimester. Kada nemi takamaiman darussan ga kafafu, sauran, dace numfashi. A mafi wani zaɓi - daidaita sa, tsara don wani musamman trimester, shi zai riga ya hada da dukan zama dole darussan da ba umarnin a fara abin da ya zama yadda za a gama a kan yadda sau da dama a maimaita. Abin da irin darussan ga mata masu ciki mafi yawa, ba za ka gaya your likitan mata da kuma wasanni malami.

physiotherapy

Wannan irin gymnastics ga mata masu ciki musamman. A hadaddun na wadannan ayyukan a wani hali ba bukatar ka zabi nasu, har ma idan ka yi tunanin cewa motsa jiki da kuke bukata. A wannan yanayin, mafi don sauraron ra'ayoyin masana. A irin wannan tsanani batun tafiyar da m mataki kawai hatsari ba kawai don ka amma kuma ga jariri. Muna bukatar mu tafiyar da musamman kungiyoyin, karkashin kulawa da wani gogaggen malami. Shi ne ya kamata a lura da cewa irin wannan hadaddun da ake sa ba kawai ga mata da suke fuskantar wasu kiwon lafiya matsaloli. Warkewa motsa jiki na inganta:

• Hanzari daga cikin jiki ta karbuwa ga daukar ciki.
• Inganta wurare dabam dabam a cikin mata, rigakafin fetal hypoxia.
• Kau da ƙananan ciwon baya, baya.
• Inganta aiki na hanjinsu.
• Rage bayyanar farkon yawan guba da kuma marigayi gestosis.
• Rigakafin varicose veins daga cikin extremities.

Musamman da ake bukata physiotherapy ciki tare da breech tayin. Musamman tsara bada damar a wasu lokuta canza ba daidai ba matsayi na jaririn.

Decompression, magudanun ruwa gymnastics

Decompression gymnastics ga mata masu ciki, kazalika da magudanun ruwa, tana taka muhimmiyar rawa a shirya domin haihuwa. Wannan nau'in shi ne na zaɓi a cikin na uku trimester. za ka iya fara aikatawa a baya idan ake so. Mene ne data iri darussan ga mata masu ciki? Don zama takaice dai, magudanun ruwa gymnastics - shi ne aikin da numfashi, decompression - karfafa, horar da tsokoki na perineum. Wadannan iri gymnastics mafi yawa a lokaci guda. Mace ta riƙa koyo yadda za a numfashi a lokacin aiki kuma a lokaci guda aiki tsokoki na perineum da farji. Idan so, da aji iya fara daga 12th mako na ciki.

Bozeman gymnastics

Bozeman ta wuri ne sau da yawa sosai amfani a jiki far. Ya kamata a lura cewa mutane da yawa likitoci bayar da shawarar nan gaba mums dauki irin wannan matsayi kullum sau biyu domin minti biyar. A na biyu trimester , ko da har zuwa minti 30.

Yadda za a dauki gwiwa-gwiwar hannu wuri? Samu a kan duk tun kimanin, kaƙĩƙa makamai daga wuyan hannu zuwa gwiwar hannu a kan tabarma, kansa, kafadu, m matakin kasa da gindi, a karkashin ƙirãza ƙulla wani m matashi ko matashin kai. Abin da ya faru a cikin jiki a cikin wannan wuri?

• Ya zauna cikin mahaifa ne babu matsa lamba a kan ƙananan hanji, kodan, hana wannan abin da ya faru na basur, edema.
• Load da kashin baya, ciki ne gaba daya shafe ta.
• Numfashi zama sauki ga jin mafi alhẽri.
• Manyan jini ba saboda da aka canjawa wuri ta nauyi mahaifa, inganta jini wadata.
• Irin bada taimako zuwa ga dace gabatar da tayin.

Ka tuna cewa a yanzu ba za ka kadai a cikin sabon rai da aka haife. Yana dogara a kan ka ko da jariri za a haife lafiya da kuma karfi. Jiran wata mu'ujiza Kada ka manta game dace abinci mai gina jiki, rana yanayin da, ba shakka, game da gymnastics ga mata masu ciki.